Nautilus S912 - Table of Contents

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Nautilus® Commercial Vertical Series S912 Owner’s Manual
TABLE OF CONTENTS
Safety Requirements ............................................................. 4
General Guidelines For Safe Operation ................................. 5
Stations ................................................................................. 6
Adjustment Points .................................................................. 7
Weight Selection and Adjustment .........................................
8
Seat Pivot Adjustment (Leg Ext./Leg Curl/
Pressing exercises) ..........................................................
8
Seat Back Adjustment (Leg Ext./Leg Curl/
Pressing exercises) ..........................................................
8
Converging Press Arm Adjustment ........................................ 9
Foot Pad Adjustment .............................................................. 9
Pec Fly Adjustment ............................................................... 9
Seat Adjustment (Pec Fly/Abdominal Crunch exercises) ......10
Hand Grips .............................................................................10
Dual Handle Grips ..................................................................11
General Strength Guidelines ................................................12
Determine your goal ........................................................12
Control .....................................................................12
Range of Motion ......................................................12
Effort ........................................................................12
Repetitions ...............................................................13
Sets ..........................................................................13
Load .........................................................................13
EXERCISES
Core Exercise Chart ................................................................14
Chest Press ............................................................................15
Incline Press ...........................................................................16
Shoulder Press .......................................................................17
Triceps Extension ...................................................................
18
Lat Pulldown .........................................................................19
Leg Curl .................................................................................20
Leg Extension .........................................................................21
Leg Press ................................................................................22
Seated Calf Raise ..................................................................23
Pec Fly .................................................................................24
Abdominal Crunch ..................................................................25
Mid Row .................................................................................26
Arm Curl .................................................................................27
Seated Row ............................................................................28
Machine Maintenance Recommendations ............................30
Warranty Informat
ion .............................................................32
Important Contact Information ..............................................33